Explosive Rugby Power [ Axe Rugby ]

Explosive Rugby Power. Rugby players need to do a rugby power day each week. By doing so players will develop "Explosive Rugby Power". Simply, you perform exercises that mimic tasks on the rugby field (or whatever sport you choose). This means when you come to perform those tasks you will be more powerful in rugby, if you are more powerful and explosive you have increased chance of success. To become more powerful, pro rugby clubs will have specific power days in their club gym sessions. These power days focus on; less weight, moved as quickly as possible, for a small number of reps. By doing so you are creating adaptation to be explosive.
Power days vary, there are many ways to do them. In general I like a session that's ordered in a way similar to this:
1. Main Compound lift: Push press, Squat jump, Hang cleans.
2. Secondary compound lift: Bench Press/Throw, Bench Pull, Jammer,
3. Explosive Exercises: Watt Bike, hill Sprints, Counter movement Jump, Broad Jump, Box Jump, Depth Jump, Sled Sprint,
4. Accessory Exercises: Med ball Slam/Rotation, Band Rotation, Palloff Press, Rollouts.
If you only do heavy weight but moved slowly, you will get strong BUT you wont be able to 'express' that strength in a quick fashion. Much like a powerlifter vs a weightlifter vs a sprinter. On the strength side of things the powerlifter moves more weight but is likely not as explosive as a weightlifter or sprinter. The weightlifter is more explosive then a power lifter (but cant lift as much weight (possibly)) and the sprinter can express their power the fastest but is most likely unable to lift as much as both a powerlifter and weightlifter.
TL:DR if you want to be fast/powerful, you need to train with exercises, at certain weights, that allow you to move quickly. More weight is not better, if you cant move that weight quickly.
#axephysio #rugbygym #Rugbypower #rugby #plyometrics #speed #Explosivepower
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If you want an individualized program please contact myself at [e-mail]
Time Stamps
00:00 Intro
00:53 Exercises
06:03 Extras
07:45 Summary & Full Program
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. Use of this content is at your sole risk; although I am fully qualified Titled Sports & Exercise Physiotherapist but these videos are for educational purposes only. This video should not be considered an individual diagnosis of your condition or a direct rehab pathway for your injury. If you are having persisting issues please consult your closest qualified healthcare professional.

[@AxeRugby]

Check Out My Rugby Leg Day: kzbin.info/www/bejne/eH7Xc4FplLton9E

[@hassantb8819]

@Axe Physio Hi Alex, I talked to my teacher and she completely understood. I was given an extension until the 25th of December. Will it be enough time for you? I really want to interview you. Thank you for the FIFA 11+ guide. I'll add it to my sources. Thank you for your time, Hassan Talib

[@markbroek1646]

Your vid looks amazing mate , I have a question about the jump squad. You don't squad that deep, what's the benefits of doing a not that deep squad vs a deep squad? Keep up the great vids

[@SMaask123]

great stuff you're making! Can you provide what a week of training can look like. perhaps with some injury prevention exercises aswell

[@AxeRugby]

Hi mate. Absolutely can/will. I'm going to do a 4 week program and put it up online. Follow the channel and I'll put it out hopefully soon. Thanks for commenting

[@AxeRugby]

HI mate, Just thought i would update you that the program is up on the axephysiotherapy.com website under the free download section.

[@gunsakimbo9064]

Thanks so much man.. Helps a lot. God bless 👑

[@AxeRugby]

Glad i could help out mate, best of luck.

[@Methnula_Weerasinghe]

Brow ,I'm from Sri Lanka, very very thank you for this session ❤

[@AxeRugby]

You are very welcome, My first Sri-lankan Follower!

[@jaifranco782]

Can we do this for rugby league?

[@xX5THGROUPXx]

Thank you

[@AxeRugby]

you're welcome

[@bailey5349]

will this work alongside 2 normal full body workouts

[@AxeRugby]

1. Upper Lowers, Full body Power, Upper 2. Mixed, Power, Lowers, 3. Mixed, Mixed, Power (for only a few weeks 2-3).

[@RedDogg6969]

Is it okay to swap the broad jump superset with just box jumps, no superset

[@AxeRugby]

That’s a fair swap mate. I like broad more but both a fine. Key is the hips coming through

[@RedDogg6969]

@@AxeRugby cheers, thanks for responding brother

[@gregorybrooks3975]

How many sets and reps on bench press for this workout

[@AxeRugby]

Bench press 3-4 sets of 3-5 Reps

[@GG0FR]

Could i do this the day after a speed session?

[@AxeRugby]

yep could also do it same day.

[@GG0FR]

@@AxeRugbyif i do it on the same day, should i do sprints first or this?

[@ethandermer]

Should I be doing this once or twice a week?

[@AxeRugby]

once, in a structured program. we have great options here market.teambuildr.com/programs/axe-rugby/